Therefore, pull-up training is one of the essential training items for bodybuilders. Nowadays, many bodybuilders can't lift their bodies when doing pull-ups because their arms and backs are not strong enough. Today, 9 1 Jian Bian Xiao recommended a set of training moves, which can help friends who are not good at pull-ups to better train their arms and back strength to do pull-ups.
The main reasons why pull-ups can't be completed are overweight (need to reduce fat) and weak back and arm muscles, so it is necessary to strengthen the training of back and biceps brachii. The following actions can be added to the usual back and biceps training. According to the movement changes, it can help bodybuilders to exercise chest muscles, abdominal muscles, biceps brachii, deltoid muscles, latissimus dorsi and other muscle groups. At the same time, it can also help bodybuilders to increase the strength coordination and agility of all parts of the body and enhance the instantaneous explosive power of the body. Pull-ups are also the best shaping action.
The following four movements, each movement does 3 groups, each group 15 movements, and each group rests for about 90 seconds.
Action 1: Rowing with body weight combined with barbell bar.
Action 2: Rowing with body weight combined with barbell bar (bar and body in low position)
Action 3: Put two dumbbells (with high cushions) on the horizontal bar, step on them, jump up hard and slowly descend.
Action 4 Grab the single pole with both hands, shake the body, and use inertia to pull up the body, and the descent process is slow.
Exercise and fitness can release people's stress. In particular, endorphins secreted by exercise have a strong analgesic effect similar to morphine, which can make people cheer up, feel happy, produce euphoria, and reduce negative emotions such as depression and anxiety.